Workouts & Coach's Notes

Week of May 21, 2018

Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe

Gym News

Murph 2018

Come join us for Murph this Saturday @ 9 am. More details to come.

Novice/Beginner Weightlifting Class Returns

Come in and improve your snatch, clean, and jerk every Thursday and Saturday @ 5:30 pm. All skills welcome. Details…

Team Builder App

We are excited to announce this new add-on for easily tracking your gym workouts and lifts. Now you can easily access your Tacoma Strength workouts and lifting maxes wherever you are; using your tablet, computer or mobile device. Details…

Monday

Strength

Front Squat 6x8 to 87%

Conditioning

5 rounds

Shuttle Run 60 yards (6 x 10 yards)

Cleans x10 (Health: 35lbs Athletic: 75lbs Performance: 115lbs)

Rest 2:00

Notes

We are building off the progression that was seen a couple weeks ago. The goal is to remain at a high intensity. Scale weights and even the movement so you can be smooth and maintain good positions. A front squat is an appropriate movement to achieve the same stimulus.

The goal is to remain moving. The goal for the pull ups would be to pick a progression that we will allow you to keep moving at decently big sets. The shoulder to overhead should start to get challenging once you start getting to reps 8,9, and 10. Maintain a quality front rack position and overhead position when performing the reps.

Wednesday

Performance Care

Reverse Lunge 3x10 each leg (25 - 35% of Back Squat 1RM)

Conditioning

HSPU (or progression) x40/30

Toes to Bar x40/30

Calorie Row (or bike) x40/30

DB Box Step Overs x40/30

Overhead Lunge Right x50'

Overhead Lunge Left x50'

Notes

DB Weight: (Health: 15lbs Athletic: 25lbs Performance: 40lbs)

Scale: Cap at 22 minutes

Scale Up: 50 reps each, 70/50lb DBs

The goal here is consistent movement. This one will be tough. Scale the gymnastics at the beginning to appropriate progressions. Pace the calorie row or bike so it does not blow your legs up for the DB Box step overs. Make sure you are maintaining appropriate posture on the DB box step overs and pay attention to what you are doing as you go to step down.

Thursday

A: Row 500m Warm-Up

B: Row 3 x 200/150m Sprint w/ 1:30 rest between each

C: Rest 3:00

D: Row 2 x 300/225m Sprint w/ 2:00 rest between each

Gymnastics

2 sets

15 second HS Hold

45 seconds Max V-Tuck

Rest 2:00

2 sets

15 seconds Pull Ups

45 seconds Seated Band Lat Pulldown

Rest 2:00

Conditioning

AMRAP 7

6 Burpees Over Parallette

50’ Bear Crawl Forward

50’ Bear Crawl Backward

50 Double-Unders (75 singles)

Notes

The gymnastics are building muscle endurance in the core and vertical pulling motion. During the 45 seconds of work aim to work at a steady pace. Do not just go fast at the beginning. Keep the bear crawl as a crawl and do not try and sprint or run through this.

Friday

Strength

Deadlift 4x8 to 77%

Conditioning

5 rounds

20 Air Squats

10 Bar Facing Burpees

12/9 Calorie Row

Rest 2:00

Notes

Scale: 18-24 minutes (cap at 25 minutes)

Scale Up: See App

High intensity body weight intervals. No weights today. Push hard and try to hang on. Make sure you are hitting a solid range of motion and standing all the way up on the air squats. Focus on rest and recovery during the two minutes so you can hit each round at max intensity.

Saturday

Conditioning

“Murph”

Run 1 mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 mile

Notes

Scale: Wear a 20/14lb weight vest

Partner Version: Complete with partner. Run 1 mile together at the beginning and at the end. Split the pull ups, push ups, and air squats as desired. One partner works at a time during these movements.